Saturday, March 21, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”

View Public Whiteboard

Metcon (No Measure)

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

*Wear a vest if you’d like.

or

“Tic Tac Toe”

For Time (30 Minute Cap):

3 Rounds:

400m Run

15 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

400m Run

15 Lateral Barbell Burpees

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